How to beat summer fatigue: 3 important science-backed facts you should know
Summer is primetime for many – with the longer days, warmer weather, travel, and more outdoor events, it is widely considered the best time of year for many, myself included. People find more motivation and dedication to stay on top of their health and wellness with the nicer weather, so I wanted to share a few science-backed tips to keep in mind when you’re out there enjoying yourself so that you can beat summer fatigue and stay well.
Electrolyte Intake
Backyard get-togethers, outdoor festivals, sporting events, etc., are great ways to enjoy the summer weather, but with that comes a reduction in electrolyte levels, especially when alcohol is consumed, which can deplete electrolyte levels at an even faster rate.
Here are the 7 most important electrolytes to consume when you’re out there enjoying the summer days:
- Sodium (Na)
- Chloride (Cl)
- Potassium (K)
- Calcium (Ca)
- Magnesium (Mg)
- Phosphorous (P)
- Biocarbonate (HC03)
Below is an article with more information from the Cleveland Clinic regarding electrolytes, symptoms of an electrolyte imbalance, as well as the best sources of electrolytes and recommended intake according to age and individual circumstances.
Cool Down Your Pulse Points
Our bodies have certain pulse point areas where the blood vessels are closer to the surface of the skin, which ultimately can cool the body temperatures efficiently, should a significant blast of heat cause you to overheat.
What to do
In cases of extreme heat, a great remedy to cool your pulse and overall body temperature is to apply an ice bandage around your prominent pulse areas: the neck, wrists or groin area. This will cool effectively cool your body temperature and allow you to return to a safe, normal level.
Alternatively, submerging your hands and wrists in cold water is also another effective way to cool down your pulse points, and is a good option if you don’t have immediate access to ice.
WebMD has an article with more useful tips and information in their article How to Cool Down When You’re Always Hot.
Consume Foods Known to be naturally Hydrating
Up to 20% of the food that you consume daily is are already responsible for daily hydration, so maintaining a diet with many of the foods you already consume is a good way to stay hydrated. Heavy and high-fat meals contribute to increased metabolic heat by diverting blood to the gut for digestion, which limits the body’s cooling mechanisms.
Incorporating more of a water-dense diet and less of a calorie-dense one is, in my opinion, one of the best ways to stay on top of hydration. In addition, foods that are more dense with water content can also help curb cravings by providing a longer feeling of “being full”. I cover calorie density more in my article, Dieting and Weight Loss in 2026: One Commonly Overlooked Factor
Here are some well-known hydrating foods to consider eating during the summer time that can help you beat summer fatigue:
- Watermelon
- Berries
- Cucumbers
- Cantaloupe
- Celery
- Romaine Lettuce
- Zucchini
- Spinach
- Plain Yogurt
- Broths
- Clear Soups
Wrap-up:
Summer 2026 is here, and I hope you find these 3 science-backed ways to beat summer fatigue useful, but, of course, none of this comes without also mentioning the obvious, which is that it is vital to also wear sunscreen outdoors for skin protection. Given summer’s natural ability to reduce electrolyte levels, I shared some ways to maintain a healthy hydration as well as other articles that go more in-depth. Keeping a cool pulse is another effective way to stay at a healthy body temperature in the summer heat, and with that, I wish you a great, healthy and happy start to the summer solstice.
–cheers!
References:
Cleveland Clinic. (2023, September 22). Best electrolyte sources: Rebalance, replenish. Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/best-electrolyte-sources/
Frysh, P. (2024, September 4). How to cool down when you’re always hot. WebMD. https://www.webmd.com/a-to-z-guides/ss/slideshow-cool-down-when-hot